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| Nutrient | Benefit | Source | Recommended Daily Intake (RDI) | Potential Deficiency Symptoms |
|---|---|---|---|---|
| Vitamin B9 (Folate) | Supports DNA synthesis and repair | Leafy greens, legumes, nuts | 400 mcg | Fatigue, irritability, anemia |
| Vitamin B9 (Folic Acid) | Essential during pregnancy for fetal development | Citrus fruits, beans, and whole grains | 600 mcg (pregnant women) | Birth defects, neural tube defects |
| Vitamin B9 (Folate) | May help reduce the risk of heart disease | Fruits, vegetables, fortified cereals | 420 mcg | Heart issues, elevated homocysteine levels |
| Vitamin B9 (Folic Acid) | Aids in mental and emotional health | Spices, peas, and lentils | 300 mcg (average adult) | Depression, cognitive decline |